December 1st, 2008 — exercise
Although most of us recognize that we have to stretch before we exercise there is a lot of confusion out there about how to actually go about it. If you’re not stretching the right way, you could actually be setting yourself up for an injury. Here are some great tips on how to stretch properly and get warmed up for your next workout.
1. Develop a routine.
Your stretching exercises should take about twenty minutes. It may seem like a lot, but that is about the time needed to get completely warmed up. If you are taking an exercise class that has a built-in warm up section, you probably won’t have to do quite this much, but it is important to develop a 20 minute routine of stretches. You may need to consult with a personal trainer, since there are many disciplines that will require a different type of stretching. For example, the stretches for someone that is going to go lift weights will be slightly different from someone that will be running on a treadmill.
2. Never rush.
Stretches are not hard and fast, you’ve got to take your time and work into them. Start off very slowly and gradually increase your pace. It is best to really use that twenty minutes to get your muscles warmed up and your tendons flexing properly. If you are mostly sedentary, it may take a little bit longer at first to get everything working the right way. Take the time that it takes and don’t worry about taking too long. You are still moving around and burning calories, so it’s not taking away from your exercise routine.
3. Hold your stretches.
When you go into a stretch position, you can’t immediately snap out of it. Hold each stretch exercise for a count of ten seconds. One thing that is vital to remember here is that you should never, ever bounce. A stretch is a fluid movement, not a bouncing one. Bouncing is definitely a great way to cause an injury and harm your muscles. Try breathing slowly to help you reduce the urge to bounce.
4. Burning is bad.
If you feel burning or pulling during your stretches, you may not be doing them properly. While it is normal to feel a little pull as you get warmed up, too much is a sign that your body isn’t ready for that particular stretch yet. Start by running in place for a few minutes to get your blood pumping and your muscles ready. Then you can start your other stretches. If at any time you feel a burn or actual pain, stop and return to your resting position. Working through pain is never recommended.
5. Don’t forget you have two sides.
One of the most common mistakes made in stretching is failing to stretch both sides of your body adequately. We all have a side that we favor and a side that is not as flexible. Focus on both and make sure you do the exact same stretches for both sides, for the exact same amount of repetitions. This will help your entire body get warmed up the right way and help prevent injuries.
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November 10th, 2008 — activities, exercise, goals
If you're trying to turn your life around and start getting more exercise, that first step you take will be the hardest. It's always hard to make a change and stop taking the easy way out, but you're going to have to stay committed if you want to achieve your goals. Whether you're trying to lose weight or you just want to get a healthier lifestyle, exercise is the most important thing you can do. Here's how to take that first step.
1. Make it easier.
We already know how hard it can be to change yourself from a coach potato overnight. However, there are some methods that you can use that will keep you motivated and make it easier to get active. Here are a few tips. Start off by finding an exercise that you actually like. If you enjoy shopping, go to the mall and walk around. You can window shop while you get some exercise. If you like to play basketball, get some friends together for a quick game. By making it fun, you're making it easier and you'll be less likely to get discouraged.
2. Keep your eye on the prize.
You need to set yourself up to win by setting goals that are at first easy to attain. Once you've transitioned into that active lifestyle you can set more difficult ones, but you need to get over that first hump before you can do that. Set some easy goals, like being able to walk for ten minutes without getting winded. Once you achieve that, you'll have a greater sense of satisfaction and you'll be motivated to keep going. If you get derailed, don't quit! Just go back and start again. It's only failure if you refuse to try again.
3. Enlist the help of a friend.
It's all too easy to make excuses when it's just us. However, if you get a friend to help you, it's a lot harder to back out. Just make sure that you're not picking a friend that is an enabler. You want someone who's going to challenge you to keep going. If this doesn't sound like any of your friends, you may need to seek the help of a personal trainer. They can help keep you motivated and on track to achieve your goals.
4. Set up a plan that's easy to follow.
If you work a lot, chances are by the end of the day you're pretty wiped out and exercising is the farthest thing from your mind. In this case, try to get your workout done in the morning or at lunch time when you still have energy. Instead of wiping you out for the rest of the day, you'll actually find that you're more energized.
These are just a few tips that can help you achieve an active lifestyle with a lot less stress. Never forget why you want to get healthy. It will help keep you on track towards your goals and make it easier.
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September 8th, 2008 — exercise, injury, wellness
If you’re just getting started on an exercise program, or even if you are an old pro, your back is at risk for injury every time you go out there. We can’t really do much without our backs and it is very important to protect it while you are exercising. If you have ever suffered from a herniated disc, pulled muscle or slipped disc, you know the pain of a back injury. Luckily, there are many techniques that you can implement to make sure that even if you’re feeling the burn, your back won’t.
1. Remember the old adage, “Lift with your legs, not your back.”
It really is true and it does make a difference. If you’re lifting weights, this is absolutely vital. Take the time to ask a personal trainer for lifting tips if you’re a bit rusty or completely new. Find the right position for lifting and practice it at home. Your body will get used to the proper way to lift weights and you’ll reduce your risk for injury.
2. Never overdo.
It’s tempting to really take it to the next level, especially when you are motivated to lose weight and you’re seeing results. However, it is best to stop before you reach that wall. Try gradually increasing your workout times and never add a new exercise suddenly. Work into it, and your back will thank you.
3. Stretch and keep stretching.
We all know how important it is to stretch before a workout, but how many of us actually do it? In addition, how many of us actually do it correctly? Again, take the time to work with a trainer or instructor to find out which stretches you should be doing. Let them know which exercises you will be doing so that they can help you stretch the right muscles before hand. A few toe touches and leg pulls are not enough to warm up your back. You’ve got to focus on each part of your body and really take the time to get a good stretch in.
If you take a break or cool down during your workout, you are running the risk of injury. Even if you have already stretched once, you’re going to need to get back out there and do it again. It’s annoying, it’s time consuming, but it’s better than being flat on your back for a few weeks. Anytime you stop for more than five minutes, or if you aren’t really working up to capacity, take the time to re-stretch before moving on to a different exercise.
4. Know your limits.
We would all like to think we’re high level athletes that can bench 350, or do 100 pull-ups. But the fact is, most of us simply can’t. You’ve got to know your limits and you’ve got to listen to your body. There is no shame in doing less of an exercise or lifting a little less weight. It is much better than the alternative.
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August 20th, 2008 — Weight Loss Journal, exercise, gym, injury, moderation
High Intensity Interval Training or HIIT has become very popular, but that doesn’t mean that it is for everyone. If done improperly, this method of exercising can lead to injury or at the very least, some severe pain. While there are a lot of benefits to HIIT, there are a few things that you should know before you get started.
The key to having a successful HIIT workout is learning more about the actual interval between exercise. This is a short rest period that is used to bring your heart rate back under control and provide you with a chance to recover. However, these intervals should not be too long, or you won’t be able to reap as many benefits from your workout. Your intervals should never exceed ten minutes, and are best when kept to about five minutes. Any longer and you run the risk of cooling down too much and injuring your muscles when you start back up again. Remember, resting does not mean stopping. The key is to keep some form of movement or exertion going.
So, let’s look at how HIIT works:
Fast Burst of Exercise (1 – 4 Minutes) + 5 Minutes of Slow Exercise+ Fast Burst of Exercise
The key is to really pour it on during those one to four minutes, otherwise, once again, you won’t be benefiting from this form of exercise at all. Here are some suggestions to help you develop your own HIIT program, or you can always discuss your options with a personal trainer.
When you’re just starting out with HIIT you don’t want to overdo, so these recommendations are more for beginners. If you are already in good shape and doing exercise on a regular basis, than you can amp up the suggestions to fit your own needs. However, remember the 10% rule when it comes to adding new exercises, to avoid injury and exhaustion.
For a beginner HIIT workout, here are some quick suggestions. Start with proper stretching for about five to ten minutes. Then, start with a easy rest period that lasts for about five minutes when you do your initial aerobic exercise. Increase the intensity of these movements for four minutes, and then bring it back down to the first speed for three. This also works for running. You can walk for five, sprint for three, walk for five.
Basically any exercise can be worked into a HIIT plan, if you are doing it properly. By varying your level of intensity, you are automatically working with a HIIT program. Try out a couple variations inside your current workout and exercise plan to see how you can integrate these techniques. Chances are you’ll find it pretty simple and you’ll begin to see results in a lot less time.
When done properly HIIT training is very effective for getting fit and losing weight. Just remember to take it slow and ease up to full speed to reduce the risk of injury.
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August 6th, 2008 — Weight Loss Journal, exercise, injury, moderation, weigh in
While most of us don’t go into a workout with the hopes of ending up injured, it can happen. Workout related injuries are very common, especially if you are doing it on your own, without the benefit of an instructor or trainer. However, you can minimize your chances for injury by learning what not to do during your next workout.
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Rushing through routines.
No one really wants to spend five minutes doing a routine they don’t like. This can lead to pushing and rushing to get it over with. In fact, many people just rush through their entire workout, which can be very disastrous to your muscle and joint health. The key is to relax and take the time that it takes to get everything done. Don’t rush in without stretching and take the time to cool down afterwards. If you don’t like the routine you’re doing, look for a new one that is more enjoyable.
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Doing your exercises wrong.
From a simple sit-up to complex cardio and lifting routines, it is all too easy to get it wrong. If you don’t have someone helping you, the chances of performing an exercise wrong are very high. If you can’t afford the services of a personal trainer, we recommend getting at least one lesson to learn the proper form for your exercises. You can go back from time to time to make sure that you’re still doing it properly. This is the easiest way to work on your form and reduce the potential for injury.
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Pushing way too hard.
If you’re already working out and starting to see results, the natural inclination is too work harder to see more results. However, this makes it very easy to get injured. Use the 10% rule as a guide to how you should amp up your workout. For example, if you do 10 push-ups a day, you can start increasing this by adding 1 extra push up for two days, two extra after four, etc…
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Too much repetition.
If 10 reps are good, then 20 must be really good, right? Wrong! Repetitious exercise can be very dangerous if you are doing too many. Find out how many reps you should be doing and stick to it. Add to it slowly if necessary, but realize that there is a balance and overdoing it can only lead to injury.
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Improper stretching.
You wouldn’t think that something like a stretch could incapacitate you, but it is also too easy. One of the most common stretch related injuries is a hamstring pull. Make sure you are stretching slowly and never, ever bounce during your stretches. This can lead to various injuries that are quite painful and slow to heal. If you can’t quite make the stretch complete, don’t push it. Work on your flexibility instead and gradually get into stretching further.
While there are many ways to hurt yourself in a gym, there are just as many techniques to use that will prevent injury. If in doubt, always ask for help before going out on your own.
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August 4th, 2008 — exercise, injury, wellness
Jogging injuries are very common and can strike everyone from beginners to seasoned pros. One area of the body that is frequently injured during jogging are ankles. Few of us think about our ankles until we’re hobbling around, incapacitated due to a strain, sprain or crack. You rely on your ankles every day and you owe it to them to practice sound techniques to avoid injury. Here are some tips on how to protect those ankles while you’re jogging. Before you even start running, focus on lower leg stretches. A lot of runners make the mistake of focusing more on their quads and upper legs, but your lower legs and ankles will need some time as well. You can also work on stretches outside of your workouts to increase ankle strength and mobility. One of the best stretches to try involves standing a on a slightly raised surface, with one foot on the ground and one up on the surface.
Raise yourself up on the higher leg and then slowly lower yourself back down. Repeat this a few times and then switch legs. You can also ask your personal trainer or coach for more stretches that will target the ankle area.
Proper footwear also plays an important part in keeping your ankles free from injury. Make sure that you are using a shoe that is made for running, and not other sports. These shoes will have more padding and will be manufactured to handle the stress of repeated impact. If you are running in just any old shoe, you are greatly increasing your risks for an ankle injury.
Where you jog can also have a big effect on your chances for injury. For example, if you are jogging on a nature path that is not paved, chances are you are going to come across different terrain that may be uneven. If you’re not prepared for sudden rises or dips on a path, you can easily twist an ankle. It’s best to walk a path for the first time, before you run it. Take note of terrain changes and build a mental map of where you should be running.
Jogging on pavement can also be stressful for your ankles, especially if you have injured them in the past. For this type of running, you may benefit from wrapping your ankles or wearing specific braces that will help absorb impact. The key is doing all that you can to protect your ankles from injury. Handling them later on is painful and once an ankle is injured, it may be predisposed to future injury, regardless of how careful you may be.
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